The plank is a great functional exercise that serves to strengthen and stabilize your entire spine. In particular, the plank helps strengthen the lower thoracic and upper lumber regions of the spine. This is the area where the ribcage ends, and the lumbar spine begins.
Men’s Fitness has an article this month on the plank. They tout it as a simple exercise, but has a great amount of difficulty involved. It takes stamina. They say that most people cannot do it for more than 30 seconds, and if you are in top strength, you should be able to do it for two minutes.
Get into push up position, only on your elbows. Make sure your elbows are directly beneath your shoulders. This provides a strong base; make your shoulders rigid. While on your toes, and on your elbows. Keep your whole body straight, like a plank of wood. Your entire core will be active trying to keep you straight.
I tried it, and while I didn’t have a timer on, at thirty seconds, my core really started to quiver from fatigue. Remarkably, I could feel my serratus anterior give in first; this is the muscle that holds your shoulder blades stable against the rib cage.
Variations:
- Lift one leg up. See how hard the exercise gets then!
- Lift one arm up. Your body will be fighting to prevent you from falling to one side.
- Use a Swiss ball. I love Swiss ball exercises for the added challenge.
This is a great abdominal exercise that builds core strength!